Support my blog by clicking the Ads, TQ

TANGAN YANG MEMBERI LEBIH MULIA DARIPADA TANGAN YANG MENERIMA. SEKECIL MANA SUMBANGAN YANG DI HULURKAN, IA CUKUP BERMAKNA KEPADA SI PENERIMA YANG HIDUP SERBA KEKURANGAN, MALAH ‘BUAH TANGAN’ YANG TIDAK SEBERAPA ITU MAMPU MENERBITKAN SENYUMAN, WALAUPUN CUMA UNTUK SEKETIKA

Search This Blog

Loading...

Portion Size

Wednesday, February 15, 2012

Don't skip meals
If you're starving, you're more likely to eat an extra-large portion. For most people, the best plan is to eat three well-designed meals and one snack.    
 

Limit portions, lose weight
Limiting portions can help you lose weight and ultimately prevent complications.  A 2004 study of 329 overweight people found that 38% of those who practiced portion control for two years lost 5% or more of body weight, compared with 33% of participants who did not (they gained 5% or more of body weight).   





Why portion control matters


When you have type 2 diabetes, you need to gauge portion sizes correctly, so you know how many calories and carbohydrates you're taking in and how they will affect your blood sugar.   Learning what a portion size actually is—and eating that amount—is tricky.  People are notoriously bad at estimating what, say, a cup of breakfast cereal looks like.  






Measure & weigh food    



Get out those  measuring cups!  







Know your "rules of thumb“



















 
Use portion-control plates
What are they? These are handy plates with painted lines (or just smaller plates in general) that help measure carbohydrates, proteins, cheese, and sauces.  In a June 2007 study, researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones.   Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication (because they lost more weight), compared with 11% of people who did not use the plate.

0 Comments:

Web Pages referring to this page
Link to this page and get a link back!
Related Posts Plugin for WordPress, Blogger...